T-Bar Row

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Set up a T-bar row station (or landmine with a T-bar/V-handle). Load plates evenly and ensure the bar is secured. If available, set the chest pad height so you can row without shrugging. Choose a weight you can pull with control—no jerking or body heaving.

Starting Position

Step onto the platform (or straddle the bar) with feet about shoulder-width apart. Hinge at the hips with a flat back and soft knees, or place your chest firmly on the pad if using a chest-supported machine. Grip the handle with a neutral grip. Brace your core, keep ribs down, and set your shoulders down and back. Start with arms extended and the weight hanging under control—neck neutral, eyes slightly forward/down.

Execution

Inhale and brace. Initiate the row by pulling your shoulder blades back and down, then drive your elbows toward your hips. Pull the handle toward your lower ribs/upper stomach, keeping your torso stable and wrists neutral. Pause briefly at the top and squeeze your lats and mid-back. Exhale near the top. Lower the weight slowly back to the start position, allowing the shoulder blades to stretch forward naturally while keeping your spine neutral. Repeat for the desired reps with consistent tempo.

Tips on doing this exercise

Think “elbows to hips” to hit lats and mid-back instead of shrugging.

Keep your torso locked—if you’re rocking, lower the weight.

Control the lowering (2–3 seconds) for better back development.

If your low back fatigues first, use a chest-supported T-bar row or reduce load and tighten your hinge position.

Use straps if grip limits your back work on higher-rep sets.

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Common Mistakes

Rounding the low back or losing a neutral spine in the hinge

Jerking the weight off the floor or using momentum/body swing

Shrugging shoulders up and turning it into a trap-dominant pull

Pulling elbows too high and flaring them out excessively

Shortening range (not reaching a controlled stretch at the bottom)

Letting hips shoot up or changing torso angle every rep

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Recommended Ranges

Strength focus: 3–5 sets of 5–8 reps

Hypertrophy focus: 3–5 sets of 8–12 reps

Accessory/volume: 2–4 sets of 12–15 reps
Rest 90–150 seconds for heavier sets; 60–120 seconds for moderate sets.

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